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Barbell Club WOD, January 18, 2020

18 Jan, 2020

BB 1.18.20

Metcon
Complete 3 sets of:
6-8/side Staggered RDL
10/side Weighted Side Plank Extensions
20 sec Banded Glute Bridge Hold
Metcon
Complete 4 sets of:
10 Chinese Rows
8/side Landmine Presses
Deadlift + Hang Clean + Push Press + Jerk (Weight)
Perform the above mentioned movements with the Jerk being any Shoulder to Overhead movement

In 18 mins build to a heavy complex of:
4 Deadlifts
3 Hang Cleans (Full Squat)
2 Push Press
1 Jerk

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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